“The beauty of it is that you can do what you want with it, because each week is broken down into a full body workout,” Davis, a spin coach who’s run private classes for Winfrey, tells PEOPLE. “If you do the first seven, you have a full body workout, the next seven is a second full body workout, and the last seven is a third full body workout.”

But she says that people can chose their own plan, whether that’s doing just one movement a day, repeating seven at a time or all 21 at once.

“It’s really fair game, and an opportunity to be creative and create something that you need that day,” Davis, 41, explains.

“The way you do one thing is the way you do all things, so the way you move and the way you commit to anything is the way that you do to everything, it’s really a training zone for life,” she says. “It’s really developing those skills of hope and trust and faith that will not only get you through the workout but get you through life.”

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And the program echoes how Winfrey’s revamped her own wellness plan over the last year , to focus on living a healthy life over just losing weight as quickly as possible.

“I love to say change your mind, change your body, change your life, and when I was on tour with Oprah for the Live the Life You Want tour that was something I was saying over and over,” Davis says. “If you don’t think you can do it then you can’t do it. It’s getting to a place where you think you’re capable, and then those limitations come off and you can go higher.”

“I would hope, by the end of this, that anyone who does the program leaves it empowered and encouraged to live their best life.”